Conjugate Method for High School Athletes | Dylan Heath

Do What Others Won't Collection: https://www.westside-barbell.com/collections/do-what-others-wont-limited-winter-release

Become a Certified Conjugate Coach: https://www.westside-barbell.com/pages/conjugate-coach-certification

Here’s how the conjugate method for high school athletes works in a real school weight room, with 120+ kids a day and 30 to 60 minutes per class. Coach Dylan Heath, head strength coach at Wichita Collegiate in Kansas, joins Mac McFarland to break down his system.

Dylan explains how he runs max effort and dynamic effort days with athletes whose training ages range from all-state seniors to freshmen who’ve never lifted. He covers the regressions he builds in, how he uses velocity trackers and 90% cluster sets to teach kids to grind through a max effort lift, and why dynamic effort work has to hit 0.8 m/s.

He also shows how to apply the conjugate method for high school athletes with limited equipment. He rotates a straight bar, a safety squat bar and a trap bar, adds or removes the box, uses boards on bench, and runs accessories in three-week waves. His combo dynamic effort day uses 18 racks set up before class, and athletes finish squat, bench and deadlift in under 10 minutes.

The conversation also covers training multisport athletes through season transitions, lifting on game day, the athlete feedback loop, working with private sector trainers, and what Dylan learned completing all three levels of the Westside Barbell certification pathway.

FOLLOW WESTSIDE BARBELL

Website: https://www.westside-barbell.com/

Instagram: https://www.instagram.com/westsidebarbellofficial/

Facebook: https://www.facebook.com/westsidebarbell/

00:00 Introduction: Dylan Heath on Training High School Athletes

01:30 Challenges of High School Strength Coaching: Time and Logistics